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Week of July 21 - July 27

Updated: Jul 24

Workouts for the Week

Monday July 21

šŸ„³šŸŽˆšŸŽšŸŽ‰ Happy Birthday today to Michelle Correia and Terri Thunder!!


5 Rounds

10 Ring Rows

20 Push up

30 KB swing (16/12kg)


After Party

OT2:00 x 5: 30 Sec Hip Ext Hold

With optional HS practice during rest

Tuesday July 22

OT5Mx5

Run 400m

10-8-6-4-2 Back Squats after each run


OT2Mx3: 2 Back Squats

Wednesday July 23

šŸ„³šŸŽˆšŸŽšŸŽ‰ Happy Birthday today to Mark Rosin!!"


4 rounds

In 2 mins

12 Push /Jerk (135/95)

12 Toes to Bar

Max Cal Row


Rest 2 mins


In 2 mins

12 Power Clean (135/95)

12 Pull ups

Max Cal Bike


Rest 2 mins

Thursday July 24

OT2M x 5: 4 Front Rack Lunge


12 min AMRAP

With a partner

24 Lunges

12 Burpees


While Partner accumulates

Ski cals

Friday July 25

3-6-9-12-15-18-21

DB Bench Press 50/35*

DB Farmer Carry 100'

DB Deadlift 50/35*


*or heavier


šŸŽ‰Afterparty

OT90 x 4

10-15 Hollow Raise

15-30 Sec Hollow hold

Saturday July 26

OT6M x 5

12/9 Cal Bike

3-6 Muscle up

6 Hang Squat Clean (155/105)

6-12 Strict HSPU

12/9 Cal Row


OT4M x 4

100' Prowler

100m Sandbag Run

Sunday July 27

šŸ„³šŸŽˆšŸŽšŸŽ‰ Happy Birthday today to Jenni Bromm!!


In a group of 3,

2 people working at a time:


10 min AMRepAP:

Wall Balls (20/14)

Row/Bike/Ski Cals


-1 min transition-


10 min AMRepAP:

Box Jumps (24"")

Row/Bike/Ski Cals


-1 min transition-


10 min AMRepAP:

KB swing (24/16kg)

Row/Bike/Ski Cals


compare to July 7/24

Click below to download a PDF of the recipe:


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